Complete Chair Setup Guide for Back Pain Relief
Step-by-step guide to adjusting your office chair for optimal back support and pain-free sitting.
A properly adjusted chair is the foundation of a pain-free workday. Start by setting seat height so your feet rest flat with knees at 90 degrees. Adjust seat depth so there's a 2–3 finger gap behind your knees. Set lumbar support to fit your lower back curve. Position armrests so your elbows rest at 90 degrees with shoulders relaxed. Finally, tilt the seat pan slightly forward (5–10 degrees) if your chair allows it — this opens your hip angle and reduces lower back rounding.